Okuqukethwe
Incazelo jikelele yalesi sifo
Ukunqamuka kokuya esikhathini yisikhathi sokuguquka sisuke esimweni sokuzala sowesifazane siye esikhathini sokuya esikhathini (umzuzu lapho ukuphuma kokuya esikhathini kowesifazane kuyeka), okuhambisana nokwehla kwezinga lokukhiqizwa kwamahomoni abesifazane ngama-ovari. Ngokwesilinganiso, ukunqamuka kokuya esikhathini kuhlala eminyakeni engu-45 kuye eminyakeni engama-50 futhi kuqukethe izigaba ezinjengalezi: ukunqamuka kokuqala, ukuya esikhathini, ukuya esikhathini.
Izimpawu zokunqamuka kokuya esikhathini:
ukubambezeleka kokuya esikhathini; ukuphuma okuncane noma okusindayo kokuya esikhathini; ubuthakathaka bengqondo, ukucasuka, ukwesaba, ukuqwasha, ukudangala, indlala noma ukungathandi ukudla (izimpawu ze-neuropsychic); i-migraine, ukushisa okushisayo, ukubenyezela “izimpukane ezimnyama” phambi kwamehlo, ukuvuvukala, isiyezi, i-vasospasm, ukungazweli kahle, umfutho wegazi ophakeme, ukujuluka (izimpawu zenhliziyo nemithambo yegazi), ukuphazamiseka kwendlala yegilo nezindlala ze-adrenal, ukukhathala, ukushintsha kwesisindo somzimba, ukuzwa ukubanda, izifo ezihlangene (izimpawu ze-endocrine).
Izinhlobo zokunqamuka kokuya esikhathini:
- 1 Ukunqamuka kokuqala kokuya esikhathini - ukuqala kungaba seminyakeni engama-40 nangaphambi kwalokho (isizathu sithambekele ekufeni, imikhuba emibi, ukusetshenziswa kwezindlela zokuvimbela inzalo zamahomoni).
- 2 Ukunqamuka kokufakelwa - kwenzeka ngenxa yokususwa kwamaqanda.
- 3 Ukunqamuka kokuya esikhathini kokugula kuyinkambo eshubile yesifo sokunqamuka kokuya esikhathini.
Ukudla okuwusizo kokunqamuka kokuya esikhathini
- imikhiqizo equkethe i-calcium (ubisi lwe-skim, i-kefir, i-cottage shizi, iyogathi, ushizi ongewona amafutha, amaqanda (akukho ngaphezu kweyodwa ngesonto), imvubelo, ama-alimondi, ibhotela lemvelo noma ubisi u-ayisikhilimu, ukhula lwasolwandle olunsundu, ubhontshisi we-mustard);
- ukudla okunokuqukethwe okuphezulu kwamafutha e-polyunsaturated acid (uwoyela wemifino, amantongomane), okwehlisa i-triglyceride ne-cholesterol egazini;
- ukudla okunokuqukethwe okuphezulu kwama-monounsaturated fatty acids kanye ne-mega-3 fatty acids (i-mackerel, ama-sardine asemathinini, i-salmon, i-mackerel noma i-trout, ama-walnuts), kubeka izinga lamafutha egazini;
- ufulawa, okusanhlamvu (okusanhlamvu okumnyama - ibhali, i-oatmeal, iphalishi lebhali) ne-pasta eshubile;
- i-bran (umkhiqizo onokuqukethwe okuphezulu kwe-vitamin B ne-fiber) kufanele ingezwe kumasaladi, amasobho, ama-cutlets;
- izithako ezibabayo namakhambi (ukufaka esikhundleni sikasawoti);
- ukudla okunamavithamini nama-microelements (ikakhulukazi imifino enemibala egqamile, amajikijolo nezithelo, amakhambi, izaqathe, upelepele, ama-cherries, ama-currants, iklabishi elimhlophe nelibomvu, ubhamubomvu obomvu);
- ukudla okunokuqukethwe okuphezulu kwe-boron (omisiwe, i-asparagus, amapentshisi, amakhiwane, ama-strawberry nama-prunes);
- i-linseed noma uwoyela oqukethe ama-lignins angasiza ukunciphisa ukushisa okushisayo nokoma kwesitho sangasese sowesifazane;
- ukudla okunokuqukethwe okuphezulu kwe-magnesium (i-cashews, ulethisi, i-kelp), enomphumela wokulalisa, iqeda ukukhathazeka, ukucasuka, ukulwa nokuqwasha kanye nokuguquka kwemizwelo;
- ukudla okune-vitamin E (irayisi elinsundu, ukwatapheya, uphizi oluhlaza, ubhontshisi, amazambane), kunciphisa ukuvuvukala kwamabele futhi kuvikele inhliziyo;
- anyanisi, igalikhi yandisa amasosha omzimba, umfutho wegazi ophansi noshukela wegazi;
- amanani amancane amaswidi (i-marshmallow, i-marmalade, i-marshmallow, amaswidi okuzenzela wemvelo);
- ukudla okunokuqukethwe okuphezulu kasawoti we-potassium (ubhanana, amabhilikosi omisiwe, ama-tangerines, amawolintshi, ama-rose hips, isinkwa sefulawa esinsundu, i-shellfish), kuqinisa imisipha yenhliziyo kanye nesistimu yezinzwa;
- ukudla okuqinisa amasosha omzimba, kwehlisa ukuguga, kukhuthaze ukuphulukiswa kwamanxeba (iparsley, i-black currant, i-kiwi);
- ukudla okulawula imetabolism nokuthuthukisa imizwa (amagilebhisi, irayisi elinsundu, isinkwa esenziwe ngemvubelo inhlama, izimila zasolwandle noma ufulawa onsundu, izingqolo zikakolweni);
- ukudla okuvikela i-lens kubuthi (imfanzi, i-crayfish, izinkalankala, i-apricot, i-melon).
Ukudla kufanele kuphekwe kuhhavini, kufuthwe ngomlilo, kuhhavini le-microwave, noma esitsheni esikhethekile esingenamafutha namafutha.
Amakhambi abantu wokunqamuka kokuya esikhathini
- i-tincture ye-oregano (gcizelela izipuni ezimbili zamakhambi ku-thermos, thatha kathathu ngosuku imizuzu engama-30 ngaphambi kokudla), kuthambisa ukuphazamiseka kwemizwa;
- ukumnika i-sage (uthele isipuni esisodwa noma ezimbili zamakhambi ngezingilazi ezimbili zamanzi abilayo, thatha emini), kubeka ukusebenza kwe-gonads, kunciphisa ukujuluka;
- ukumnika kwe-valerian officinalis (isipuni sezimpande ze-valerian ezichotshoziwe engilazini yamanzi abilayo, shiya amahora amabili, thatha kabili ngosuku), kunciphisa ukugeleza kwegazi kuye ekhanda;
- ijusi yesithombo sebhitrudi (thatha, ukhuphule umthamo kancane kancane, ungaqale uthambe ngamanzi abilisiwe);
- ukuqoqwa kwamakhambi: i-sage, imbewu ye-dill, i-valerian officinalis, i-peppermint, i-chamomile, i-silk yommbila, i-sandelle immortelle, i-rosehip (uthele izipuni ezimbili endishini yoqweqwe lwengilazi yamanzi abilayo, umboze bese ushiya imizuzu engamashumi amabili, bese uthatha ingilazi eyodwa kabili usuku) kuqeda ukujuluka nokushisa okushisayo.
Ukudla okuyingozi nokulimazayo nokunqamuka kokuya esikhathini
Akufanele ukubeke eceleni ukudla okufana nalokhu: usawoti, ukudla okusheshayo, ukudla okunamafutha nokunezipayisi, ukudla okushisa kakhulu, utshwala.
Futhi, kufanele ubeke umkhawulo ekusetshenzisweni kwebhotela (1 ithisipuni ngosuku), amasoseji, amasoseji, ubhekeni, amasoseji, i-offal, ikhofi, amaswidi anokugcwalisa okufakelwayo.
Qaphela!
Abaphathi abanacala nganoma yimuphi umzamo wokusebenzisa imininingwane oyinikiwe, futhi akuqinisekisi ukuthi ngeke ikulimaze wena uqobo. Izinto zokwakha azinakusetshenziselwa ukunquma ukwelashwa nokwenza ukuxilongwa. Njalo thintana nodokotela wakho onguchwepheshe!